How often should I get massage?

I get a lot of great questions from my clients about what their particular treatment plan should look like.  It is a wonderful part of the job that I get to sit with an individual, look at their life, stresses, pains and goals and help them create a plan that will improve their overall well-being.One of the questions I get all the time is: “How often should I get a massage and what type of massage should I choose?”  The answer is very individualized but I do have some general guidelines that I work with when helping a client choose a treatment plan that will work best for them.

How often should I get massage?

There are many factors that can effect how often you should get a massage.  The best way to decide is to have a discussion with your massage therapist. They will be able to give you recommendations based on your lifestyle, injuries and health care goals.  The way you incorporate massage into your wellness plan is a personal choice and in the end you know what is best for you!

  • 1 massage per week or more depending on your injury and other types of therapies you have included in your health care plan if you are recovering from a recent injury.

  • 2 massages per month or more depending on how much lasting relief you get from each massage if you have a chronic issue that is causing you pain.

  • 1 massage per month or more depending on your situation for maintenance and injury prevention.

It is always important to remember that it may have been years of bad posture, habits or other repetitive actions that have lead to your current issue which means it most likely won’t be a simple fix.  Regular body work and self care is essential for creating lasting change in your health!

What type of massage should I receive

The answer to this question also has many variables and is very dependent on each individuals needs.  It is always good to discuss your desired goals with your therapist and to revisit them each time you have a massage appointment.  Here is a short description of two common types of massage that you might choose from:

  • Swedish/Relaxation massage – This is the most common type and uses five styles of long, flowing strokes to reduce stress and pain in the body.  Swedish massage is great for nearly everything, including  stress and pain relief, injury recovery, prevention and so much more!

  • Deep Tissue massage – Deep tissue massage is a focus on the deeper layers of muscle as well as the connective tissue and is typically slow, deliberate and focused work.  Deep tissue massage can be great for treating injuries, chronic pain, range of motion restrictions and many other issues.

A common myth about deep tissue massage is that it must be painful in order to be effective.  Deep tissue massage may be slightly painful on occasion as your therapist works through adhesion and resistant tissue but this is not always the case.  In fact working too deeply too quickly and causing excessive pain can do way more damage than good by causing stress and trauma to your already tight muscles and fascia. You may even choose to begin your treatment plan with Swedish massage until the superficial tissue has relaxed enough to have effective results from deep tissue work. Keep in mind that your massage therapist is always trying to work with your body to promote healing.

how often should I get a massage

 

How long should my massage be?

You can typically choose from 30/60/90 minutes of massage (and often more).

  • A 30 minute focus massage might be great for you if you have one specific area that you are focusing on such as low back, neck, foot or wrist.  You might consider several weeks of short sessions on one particular area to reach a desired goal.

  • A 60 minute session is great for; full body relaxation, some focus work on a particular area combined with some relaxation work, or it can also be great for a combination of focus work on two different areas of the body.

  • 90 minute massage treatments are wonderful for; extended relaxation work, focus on one area of the body combined with full body relaxation, or focus work on more than one area combined with light relaxation work.  The combinations are endless!  Just keep in mind that you should book enough time in your treatment to accomplish small goals (ie. you have slightly more range of motion in your bound up shoulder) and work toward your greater goal (ie. you have full range of motion in your shoulder).

Have more questions about massage?  Add them to the comments and we will do our best to cover them in our weekly blog posts! Thank you for reading and have a great week.

 

 

 

 


How often should I get a massage?

I get all sorts of great questions from my clients about what their particular treatment plan should look like.  It is a wonderful part of the job that I get to sit with an individual, look at their life, stresses, pains and goals and help them create a plan that will improve their overall well-being.  One of the questions I get all the time is how often should I get a massage and what type of massage should I choose.  The answer is very individualized but I do have some general guidelines that I work with when helping a client choose a treatment plan that will work best for them.

How often should I get massage

There are many factors that can effect how often you should get a massage so the best way to decide is to have a discussion about it with your massage therapist. They will be able to give you recommendations based on your current stress and pain levels, the length of time you have had any issues or injuries, the other types of therapies you receive, lifestyle, etc…  The way you incorporate massage into your wellness plan is a personal choice and in the end you know what is best for you!  With that said here is my general list of guidelines: If: You are recovering from a recent injury (just past the acute phase)- 1 massage per week or more depending on your injury and other types of therapies you have included in your health care plan. You have a chronic issue that is causing you pain-2 massages per month or more depending on how much lasting relief you get from each massage. Maintenance/Injury prevention- 1 massage per month or more depending on your situation. It is always important to remember that it may have been years of bad posture, habits or other repetitive actions that have lead to your current issue which means it most likely won’t be a simple fix.  Regular body work and self care is essential for creating lasting change in your health!

What type of massage should I receive

The answer to this question also has many variables and is very dependent on each individuals needs.  It is always good to discuss your desired goals with your therapist and to revisit them each time you have a massage appointment.  Here is a short description of two common types of massage that you might choose from: Swedish/Relaxation massage– This is the most common type and uses five styles of long, flowing strokes to reduce stress and pain in the body.  Swedish massage is great for nearly everything, including  stress and pain relief, injury recovery, prevention and so much more! Deep Tissue massage-Deep tissue massage is a focus on the deeper layers of muscle as well as the connective tissue and is typically slow, deliberate and focused work.  Deep tissue massage can be great for treating injuries, chronic pain, range of motion restrictions and many other issues.  A common myth about deep tissue massage is that it must be painful in order to be effective.  Deep tissue massage may be slightly painful on occasion as your therapist works through adhesion and resistant tissue but this is not always the case.  In fact working too deeply too quickly and causing excessive pain can do way more damage than good by causing stress and trauma to your already tight muscles and fascia. You may even choose to begin your treatment plan with Swedish massage until the superficial tissue has relaxed enough to have effective results from deep tissue work. Keep in mind that your massage therapist is always trying to work with your body to promote healing.

Deep tissue massage

 

How long should my massage be?

You can typically choose from 30/60/90 minutes of massage (and often more).   A 30 minute focus massage might be great for you if you have one specific area that you are focusing on such as low back, neck, foot or wrist.  You might consider several weeks of short sessions on one particular area to reach a desired goal.  A 60 minute session is great for; full body relaxation, some focus work on a particular area combined with some relaxation work, or it can also be great for a combination of focus work on two different areas of the body.  90 minute massage treatments are wonderful for; extended relaxation work, focus on one area of the body combined with full body relaxation, or focus work on more than one area combined with light relaxation work.   The combinations are endless!  Just keep in mind that you should book enough time in your treatment to accomplish small goals (ie. you have slightly more range of motion in your bound up shoulder) and work toward your greater goal (ie. you have full range of motion in your shoulder).

Have more questions about massage?  Add them to the comments and we will do our best to cover them in our weekly blog posts! Thank you for reading and have a great week.


Sports massage is not just for athletes

Sports massage is designed to help optimize the body for whatever it needs to accomplish.  The techniques used in a sports massage session such as deep tissue work and stretching help prevent injury and promote a quick recovery after long hours of competing or training.

You don’t have to be an athlete or even a weekend warrior to find benefit in sports massage!  Do you spend long hours in your day doing specific actions such as sitting in front of a computer typing?  If so then you can consider yourself an office athlete and it is important to keep your body in shape so that you can continue to perform well at your job for as long as you need to.

sports massage

What happens during a sports massage session:

Your therapist will focus on a specific issue or area depending on what your needs are at the time of the session and will use a combination of techniques that may include myofacial release, trigger point therapy, stretching and deep tissue massage (they may also use pain relief creams, tools and other techniques not listed here depending on their training).  Their goals will also depend on your particular issues but many times they will be focusing on increasing range of motion, releasing and balancing muscles to prevent muscle tears and pulls and of course decreasing pain.

When is sports massage the right choice for you?

When you have a particular issue that you need focus work on such as an injury or a chronic issue such as wrist pain from typing for long hours or knee pain when running.  Also if you feel that tight or unbalanced muscles are holding you back from performing optimally.  You can always check in with your massage therapist to see if a sports massage session might be right for you.

Interested in booking a sports massage session?  Email Julie at wonthebody@gmail.com and book today!


Deep Tissue Massage 101

Deep tissue massage 101

Here is a quick 101 on how deep tissue massage can help you find freedom from injury and chronic pain:

A very simple definition of deep tissue massage

Deep tissue massage is a type of massage which reaches structures far beneath the superficial fascia to attempt to relieve chronic muscle problems or injuries. 

deep tissue massage

To add on to dictionary.com’s simple definition: deep tissue is typically performed very slowly and the therapist may use fingers, knuckles or elbows.  It is normal to feel some pain during deep tissue but I always advise my clients that it should be a “good pain” and never reach above a 7 on a 0-10 pain scale.  You should be able to keep your muscles relaxed and breath through the pain to work with your massage therapist to release muscle tension, scar tissue, tight fascia and bound muscle fibers.  If you are tensing against the pressure the massage becomes counter productive.

When you should choose deep tissue massage

  • When you have an injury that is past the acute phase and is no longer sensitive to touch, you may also want to get permission from your doctor before getting deep work on a recent injury.
  • When scar tissue and/or muscle tension is causing restriction of movement.
  • Chronic pain may be crying out for deeper work, specifically if the affected area has an underlying deeper issue.
  • Other situations may be appropriate for deep tissue massage as well, if you think it  is right for you discuss your options with your therapist.

How will I feel after a deep tissue massage?

You might feel a little sore, tired or even kinda grouchy after a deep tissue massage, especially if it has been a while since you got bodywork.  I had a client tell me once that she went home after a 90 minute deep tissue treatment and got into an honest and heated discussion with her husband about some things that had been bothering her.  I hope this doesn’t detour you, I tell you this because it is important to understand what is happening to our bodies.  Massage, in general, releases things…what those things are can be debatable, but my personal belief is that the release happens on many levels.  Keep in mind that every person is different and many people leave their deep tissue treatment feeling a profound sense of relaxation.

Here is a great idea:  go get a deep tissue massage (if you feel it is right for you) and report back in the comments on how you feel afterwords!  In the end some discomfort can be normal for the first couple of days and after that you should see improvement in the focus area of the treatment.

Other deep tissue massage tips and FAQ’s

  • You should communicate with your massage therapists during all massages but especially during deep work.  If you feel any kind of sharp pain or if your pain level goes above that 7, becomes a “bad pain”, it is up to you to let us know.  Don’t worry, your therapist will appreciate you letting them know!  Our desire is always to help and never harm!
  • Remember that no type of massage is a magic pill or a one time fix.  If it took a while to create the problem it will take a while to make it go away.  Regular treatments are almost always the best way to go, if you are curious about how often you should get massage check out our blog post on that very subject HERE.
  • A conversation with your therapist about your specific needs and goals is always a great idea!  We need to know the whole story so that we can best accommodate your particular situation.  We also love the opportunity to help you set realistic goals and expectations for your treatment plan.  It may be that massage alone won’t get you to where you need to be, consider a team to help you reach your goals, but in the end we trust that you know your body and can make the best decisions for yourself.
  • Please don’t take pain medication before a massage, it inhibits your body’s ability to tell you when deep pressure has gone too far.
  • Choose a focus area for your deep tissue massage and keep in mind that your therapist will spend most of their time there.  Depending on your requests, treatment plan and the therapist’s preferences you may get 30+ minutes of deep tissue work focused on a particular area and relaxation work elsewhere for balance.  If you have more than one focus area for deep tissue work you should book longer sessions or more sessions closer together.
  • “I said my upper back between my shoulder blades and spine is hurting, why is my therapist working on my chest muscles?”  Your massage therapist has spend hundreds of hours in classrooms learning all sorts of amazing things about the body as well as much more time beyond that learning from experience.  When they address an issue they will likely approach it from many angles, this includes working on all the muscles directly connected to the area you have complained about.  In this instance the pain near the shoulder blade may be caused by shortened muscles in the front of the body.  This is why your therapist might work in an area beyond your original complaint.  If you feel uneasy about any work your therapist chooses please speak up and let them know, we are always happy to chat with you about your treatment plan.
  • “My therapist charges more for deep tissue work, why is this”  Deep tissue work is more taxing on the therapist due to the fact that it requires strategic thought and planning as well as a more athletic positioning of our bodies.  Most therapists charge a little extra for these reasons but the benefit you receive is worth it!

Deep tissue massage is pretty awesome, it can help you find freedom from chronic pain and recent injury as well as help you feel a deep sense of relaxation, but it is not for everyone.  If you aren’t certain deep tissue massage is for you it is a good idea to ask your therapist.  We can always try a small amount of deep work to see how it effects you before you commit to a full session.  Have more questions?  Leave them in the comments or email me at wonthebody@gmail.com.  Thanks so much for reading and have a great week!

 


Is pain after a massage normal?

Have you ever gotten a great massage only to have pain the next day?  Pain after a massage can be a normal part of healing.

If you haven’t had a massage in a while, are brand new to massage or have a new issue that you are working on the chances are fairly high that you might experience some level of pain in the day or two following a massage.  There are many explanations for this and though the experience and specifics will be unique to each person there are a few standard reasons on why this phenomenon happens:

  • Everyone has muscular patterns that have been created and reinforced over time and sometimes these patterns aren’t healthy resulting in inefficient ways of moving.  The result is an overall imbalance with some muscles being tight and shortened while others are weak and overstretched.  Eventually this can cause pain and/or injury as well as a sort of numbness.  When massage begins to help release these unbalanced muscle patterns, the body has to adjust to a new and unfamiliar way of being, which can feel uncomfortable or even painful for a time.  This is also the reason that regular massage combined with a self care plan is so important. As you might imagine it will take quite some time and effort to undo something that took so long to create.

  • Your massage therapist may move your body in a way that it is not accustomed to and just like a new exercise routine it can cause fatigue or soreness the following day or two.  Staying active, hot baths with Epsom salts, ice therapy or heat therapy can help ease this type of discomfort as your body adjusts to these new feelings.

  • There is a lot of controversy surrounding detoxification and massage, I don’t want to add fuel to this debate in any way.  I will stick to this:  massage increases circulation and stimulates the parasympathetic nervous system which can sometimes cause an overload to your mind and body.  Especially when it hasn’t experienced these sensations before, recently or if your body’s resources are going toward healing another issue such as an injury at the time of your massage.  Drinking water, resting and taking care of yourself in general following a massage is important to lessening the possibility of fatigue or pain response.

Not all pain is created equal and it is always important to communicate with your massage therapist during your treatment.  You should ask your therapist to lighten up on the pressure if you are experiencing pain during your massage that is sharp, shooting, numbing, tingling or 7+ on a pain scale of 1-10 (1 being very little to no pain and 10 being severe pain).  You should always be able to breathe during your massage and if all your muscles are tensed against the pressure it defeats the purpose of trying to get tense muscles to let go.  Good pain is ok but beyond that pain is not beneficial to your health.  If you are experiencing sensations during or after a massage that seem abnormal you should communicate them to your therapist and if you think something is wrong it may be a good idea to check in with your doctor.   In general there is nothing abnormal about experiencing a little pain after massage and it will likely stop happening after you begin to get regular treatments.

We are looking forward to seeing you soon!  Book online today:)


Massage membership

Everything you want to know about Written on the Body’s VIP Monthly Massage Membership

It seems like everyone is coming out with a membership these days and I know how overwhelming it can be when you have a lot of choices!  That’s why I thought I would take a minute this week to tell you all about our massage membership and why it’s a great choice for your health care plan.  Here we go:

Why you should sign up for our monthly massage membership-

  • Duh! You will be WOTB VIP-Yeah!  Seriously though, you will be the first to know when we are offering something new and you may even get the chance to try a new treatment before anyone else!  You also get first dibs on great discounts and extras.
  • You are signing yourself up for the regular treatments you need and deserve.  Consider it the first step to self renewal and a true commitment to your optimal health.
  • If you have never had regular massage you are in for a serious treat, the difference it will make in your mind and body are truly unmatched!
  • It’s low risk-we let you choose everything from the billing date to how you utilize the benefits, we even let you share with friends!
  • Unlike corporate entities, Written on the Body is owned by real people who actually provide the services you will be utilizing.  If you are ever unhappy all you have to do is let us know and we will always go above and beyond to make the situation right
  • The VIP monthly massage membership is super affordable and that is always nice:)

What you are signing up for-

  • 6 month contract where you are billed automatically by our secure system via the credit card you provide on the day of the month that you choose
  • Monthly charges are based on the type of massage that you choose:  60 minute Find Your Peace=$55 monthly payment (normally $70!), 60 Minute I’m in too deep=$75 monthly payment (normally $90!) , 60 minute hot stone=$65 monthly payment (normally $80!) *there is a $15 enrollment fee when you join and after that there are no other extra fees
  • For the monthly fee you get to come in for the type of massage you chose for your membership each month plus you get added to our weekly happy hour email list.  The happy hour email is sent every Friday (if there is availability) and offers appointments at a very discounted price during certain hours for the following week.  You can book as many of these appointments in addition to your monthly VIP massage as you like!

FAQ-

  • You can choose to upgrade anytime to add extra minutes to your monthly massage or add-on’s such as hot stones, deep tissue and foot/hand treatments  just let us know when booking by making a note or via phone or email.
  • You can use all 6 massages in one month, 2 in a month or any combination of these.  Though we do feel you get the most out of your membership when you are getting regular monthly treatments!
  • You can share your monthly massages with a friend or family member at no charge a total of two times during your 6 month contract
  • You have 60 days after your final billing in your 6 month contract to use all remaining massages in your membership
  • We do not auto renew your contract unless you directly let us know that you would like to continue your membership when the 6 months are up
  • Early cancellation fee is $100 or the balance of your contract (whichever is less).
  • Unforeseen circumstances-we do make exceptions on the cancellation fee if the circumstances warrant it such as an unexpected move out of state or severe illness.  We encourage you to contact us if you find yourself in need
  • Pause a membership:  We do allow you to pause your membership for up to 2 months at a time
  • You are subject to the same cancellation and tardy policies that apply to all clients at Written on the Body and we reserve the right to deduct your monthly treatment as the payment for last minute changes to your appointment.  We will always try to work with you ahead of time.
  • You may change the credit card on file at any time during your membership by logging into your mind body account or by contacting us directly

How to sign up-

  • Create or log into your online account through Mind Body
  • Choose the tab “online store” and then the “contracts” link (located just under the online store tab)
  • Choose the type of contract you are interested in
  • Agree to the terms and choose “make purchase”
  • Check out when you are ready
  • OR-give us a call, email us or ask to sign up at your next visit!

Heat or Ice for injuries-what should you choose?

Heat or Ice for injuries-what should you choose?

Here is a great info-graphic on ice versus heat and how each of them work.  Remember that effective injury recovery involves the work you do at home as well as the treatments you receive from your health care team!

heat or ice for injuries

Other ways to help yourself heal:

  • Give yourself a break with sufficient time to rest and heal.  We know this can be frustrating because you want to get back to your life and things you love but this is the MOST important step in the process of healing.
  • Ice or heat for injuries:  from the beginning and through recovery-it will make a huge difference
  • Get help:  Physical therapy, Massage, Acupuncture, Personal Trainer’s, Chiropractic and other medical professionals can help you with a treatment plan to get you back to 100% as quickly as possible
  • Move:  Of course rest and a break from your routine is important but movement and gentle stretching is also important for a full recovery
  • Stay positive!  Stress does not promote healing, in fact it does the opposite, help your natural healing ability along by staying happy and relaxed, eating healthy, drinking water and getting plenty of sleep.  This may be the easiest step to forget but it can greatly impact the way your body heals itself.  If you feel caught in a rut with an injury take a look at your lifestyle and make adjustments as needed.

Thanks for reading and we hope to see you soon!

Have an injury we can help!  Book an injury treatment massage today:  https://clients.mindbodyonline.com/ASP/home.asp?studioid=158494

 


Structural integration with Bethany Carder, LMT

Welcome Bethany Carder to the team!

 

Our newest massage therapist Bethany Carder’s signature therapy blends the healing benefits of aromatherapy, structural integration, stretching, and reflexology creating a massage session that eases tension in muscle tissue, while calming the mind and bringing the body back into balance. Her work tends to draw clients focused on work in their upper body, hips and feet. Though she will tailor each session to each individual clients needs.

 

structural integration

All About Bethany:

Bethany originally came from central Arkansas and grew up traveling the country with her family and

friends. She attended Nevada School of Massage Therapy in Las Vegas in 2008. Bethany has a passion

for learning and adores sharing the journey of healing with her clients, helping bring awareness

to their bodies and seeing them find ease and comfort through times of great pain is rewarding

beyond words. Her methods include a blend of structural integration with a blend of more gentle

modalities such as craniosacral therapy. These methods allow access to deeper tissue with as

little pain as possible.  Bethany prefers working with breathing and aromatherapy techniques to aid in

calming the nervous system to reach a deeper level of relaxation. She is currently studying botany

and has a fascination with the medicinal uses of plants her my practice. In her “free” time, she enjoy’s

playing experimental electronic music with her husband, Abram, hanging out with her cats, doing

yoga and hiking around the beautiful state of Oregon.

 

Please welcome Bethany to the team and click here book your appointment with her today!


Reduce pain and stress with our monthly massage membership

Have you heard about our monthly massage membership program?

Regardless of your particular situation regular massage treatments will make a major difference in reducing your overall stress and pain levels.  We are learning that stress and chronic pain can lead to all sorts of long term health issues. While at the same time preventative medicine such as regular check ups, wellness treatments and general improvement of diet and exercise can keep you healthy.  Not sure how to get started on monthly massage appointments?  We can help!

VIP Monthly massage memberships at Written on the Body

We have many options in our VIP monthly membership program and this month we are waiving the sign-up fee!

VIP Membership:  find your peace membership $55 per month

Purchase a VIP membership to give yourself a discount on some of our favored treatments!  First payment is $65 and gets you a 60 minute Hot Stone Massage
Monthly payment is $55 and it includes one 60 minute relaxation massage (billed monthly via credit card with a 6 or 12 month contract).
Unused massages roll over but must be used by expiration of 6 month contract.  You will be added to the “happy hour list” to receive the benefit of our weekly discount offers.  To add additional massages per month it will only be $60 per 60 minute relaxation massage.
*Early termination fee is $100

Or Upgrade with your favorite massage modality:

Deep Tissue: + $20 /mo
Hot Stones or Bamboo Fusion: + $10 /mo
Aromatherapy: + $10 /mo

Don’t have a lot of extra time?  Sign up for our monthly 30 minute Focus! massage membership for only $25 a month!

We also have several types of buy 3 get 1 free massage packages that make it even more affordable to get regular massage treatments.  Check those out here:  http://clients.mindbodyonline.com/ws.asp?studioid=158494&stype=40